Beginner's First Run-Walk

Workout - Beginner's First Run-Walk

• 5min @ 10'00''/km
• 5 lots of:
  • 2min @ 6'00''/km
  • 2min rest
• 5min @ 10'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/beginners-first-runwalk-f55dbacf

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Based on Ben Parkes’ HOW TO START RUNNING - Tips For Beginner Runners, here’s what you need to know to begin. The full video is worth watching for additional context and depth, but we’ve distilled the essentials below so you can get going today.

Key Points:

• Footwear and clothing: Running shoes (typically a half size larger than your regular shoe size) and moisture-wicking fabric keep you comfortable and minimize chafing.
• Run-walk intervals: Cycle between short bursts of running (1–2 minutes) and walking recovery periods of equal length. This method builds fitness safely while lowering injury risk.
• Structured approach: Ben Parkes offers a free 10-week plan on benparkes.com with daily guidance, including pacing recommendations (aim for conversational pace) and recovery walk breaks.
• Meaningful milestones: Targeting a local 5 km Parkrun or testing your time on a measured distance gives you something concrete to work toward.
• Keep a log: Recording what you run—distance, duration, effort level—via an app, watch, or notebook helps you recognize your gains over time.
• Three core principles:
  1. Run easy: You should be able to hold a conversation without gasping for breath.
  2. Eat and drink smartly: Consume a carb-based snack (bagel with peanut butter and jam work well) 90–120 minutes before running, and drink roughly a pint of water beforehand (add electrolytes in warm weather).
  3. Mental resilience: Let go of self-consciousness and focus on that post-run sense of accomplishment.

Workout Example:

Warm‑up: 5‑minute easy walk or jog

Main Set (repeat 4‑6 times):
  • 2 minutes running at conversational pace
  • 2 minutes walking (recovery)

Cool‑down: 5‑minute walk

Total: 20‑30 minutes total time

Scale the run and walk intervals based on your current condition—try 1-minute blocks if 2 feels overwhelming—and adjust the number of rounds similarly. Use the Pacing app to dial in your conversational pace from your previous workouts.

Closing Note: Try this plan, customize your intervals and mileage in the Pacing app, and enjoy the experience. Your first or next run is just ahead.

References

• HOW TO START RUNNING - Tips For Beginner Runners - YouTube (YouTube Video)